12 Diablo athletes traveled to Sacramento and a large support crew tagged along – reppin’ Diablo and dolling out a generous amount of performance enhancing screams and cheers.
Yvonne and I have been hanging out in pop-up tents at CrossFit events since 2008, and honestly, it never gets old. We share battlefield stories, past experiences, workout advice, competition complaints and lots of laughs. Thank you to our Diablo community who also love to share the experience with us!
“The key is to keep company only with people who uplift you, whose presence calls forth your best.” Epictetus
FITNESS THINGS I’VE CHANGED MY MIND ABOUT
This story is not an original idea but, it’s also not ChatGPT. I’m “stealing” the idea from an IG post from my friend Juliet Starrett, OG CrossFit San Francisco founder, and now founder/partner of The Ready State, an amazing online movement & mobility fitness education and programming company. Juliet posted five things that she’s changed her mind about regarding fitness & nutrition – and I found myself nodding in agreement and wanting to add more. So here’s my top 5:
- Walking is better than running for fat loss.…(for me). The reality is that most research says that running results in better fitness & fat loss primarily due to the difference in calorie expenditure. However, my personal experience is that walking is more sustainable longterm because it is simply more enjoyable, requires less preparation, and has significantly lower injury rates. A 30-45 minute walk in the early AM (while fasted!) will likely help you shed more fat with less effort than any other activity.
- Feeling Is better than tracking & measuring … (for me). Back in my marathon training days, I used to wear a sophisticated heart rate monitor in an attempt to manage my pacing. A few years ago I wore a Whoop monitor for several months to track my sleep and recovery. And most recently, I tried a Fitbit to measure my steps. While the data I received from my various devices was interesting, it was also overwhelming. I never really mastered the ability to relate the data I was receiving to changes in my training or performance. When I stopped using the devices, I found greater personal satisfaction from my workouts with far less stress. I put my shoes on and go. And, I let my body be my feedback device.
- Intermittent Fasting is the easiest diet.. (for me). Creating a calorie deficit is essential to weight loss. I’ve found that the absolute easiest way to do that is by restricting time, not food.
- Doing more is better than looking good… (for everyone). When I started working out in my late teens, I was all about gaining muscle. I wanted to be jacked. When my fitness transitioned to endurance sports, I wanted to be fast & lean. When I found CrossFit, I wanted to be better at all things and eventually – with age – I simply want to do more: to be useful to others and able to live a longer, fully active life.
#itsup2us
I CAN’T NOT TALK ABOUT IT
A few days ago I received a barrage of text messages alerting me to the newest season of “Love Island” – a show that I didn’t even know existed (I swear.. lol). Keep in mind, I’m 63 and rely on my daughter and coaching staff to help keep me somewhat relevant and up to speed on pop culture.
The “news” is that Sean Reifel, a former member and Diablo competition athlete was recently selected to be on the latest season of the very popular British TV series, “Love Island”, which premieres on June 2nd. Sean, a Police Officer, now lives in Pennsylvania to be close to his young son. Sean is an impressive athlete with an awesome attitude, great character, plenty of muscles and a beautiful smile – so I’m sure that he’ll likely be very popular.
That is all I have to say about that.. except: “Good luck, Sean! Your Diablo fam will be cheering for you!
PROGRAMMING THIS WEEK:
- Mon: ROW-PUSHUP-DL-PP – Amrap 22m – 250/300m Row, 12 DB Deficit Push-Ups, 12 DB DL, 12 DB Push Press, 1m Rest
- Tue: WW-T2B-LUNGES-BIKE – 3RFT: 6 WW, 12 T2B, 18 Goblet Lunges, 24/28c Bike
- Wed: Clean Complex. Metcon: 4RFT – 9 Thruster, 12 SDHP, 16 Walking Lunges #55/75
- Thu: Chin Ups & Dips. Metcon: 4x 2min: Buy-in: 45s Plank, then Max Sit Ups
- Fri: Front Squat 5×5. Metcon: Diablo Benchmark “Roxbury Guys” – Amrap 6m: 10WB & 30DUs
- Sat: H.SNATCH-C&J-BFB-PULLUPS: 4RFT – 6HPS, 9C&J, 12 BFB, 15 Pullups #75/115
- Sun: BIKE-SITUPS-LUNGE-SB CARRY: Amrap 17m – 15/20c Air Bike, 30 Situps, 20 WLunges, 200m SB Carry
CRAIG’S LIST: Stuff I’m Watching, Reading, Using or Listening to….
Yosemite National Park – Arguably one of the most beautiful National Parks in the world.
- FAVORITE: Mist Trail to Vernal Falls and Nevada Falls – Return on John Muir (About 7mi total). My daughter and I stayed in a tent cabin on a Tue night and got up early Wed to hit the trail before the heat and crowds (7AM). Mid-week is best. This is a 5-6hr hike to the top of Nevada Falls and back to the Valley. It is a good climb. The views and waterfall mist are simply epic. IMPORTANT: The Mist Trail will close June 30-Oct 31 for repairs. Best time to go is NOW – for awesome waterfall flows.
- BACKPACK: Yosemite Falls Trail – this is a brutal 3.6mi climb to the top with relentless switchbacks. There are some great camping spots along the top ridge line if you want to make it a couple days. Views – incredible, especially looking across the valley directly at Half Dome. We went up this trail (about 4hrs with packs & rests) – camped and came down Mirror Lake Trail.
Craig
